Meal Swap: December 2015 Menu & Recipes

December 2015 Meal Swap Menu

Your Choice

Leah – Chicken Chow Mein

image

 

 

 

 
1-2 lbs chicken breast (cubed or shredded)
1 can bean sprouts
1 can water chestnuts
1 C celery chopped
1 onion chopped
1 garlic cloved crushed
1 C low sodium chicken broth
⅓ C soy sauce
1-2 Tbsp vegetable oil
pepper to taste
¼ C cornstarch w/ ⅓ C cold water
Crispy chow mein noodles

-You provide rice

Prep Day Directions: Cook chicken on stovetop or boil until cooked through Chop, combine and mix all the ingredients together (add the water and cornstarch at the very end) Mix the cold water and cornstarch together until it is smooth and all cornstarch has dissolved. Put in crock pot. Cook on low for 6-8 hours. Prepare rice.

Serve Day Directions: Thaw the night before. Put ingredients from bag #1 in crock pot to cook on low for 6-8 hours. Prepare rice. Top with chow mein noodles. Enjoy!

 

Liz – Egg Muffins

image

 

 

 

12 – 15 eggs

Note: use 12 eggs for individual silicone cups and 15 for larger silicone muffin pans. You can use less egg yolks and more egg white if you prefer.

1 tsp. (or more) Spike Seasoning (optional, if you don’t have Spike, use any type of seasoning blend that’s good with eggs.)
fresh-ground black pepper (optional)
1-2 cups grated low fat cheese (I like sharp cheddar or a blend of cheddar/Jack cheese, use less cheese if using meat)
Optional, but highly recommended, 3 green onions diced small.
Optional: chopped veggies such as blanched broccoli, red pepper, sauteed zucchini, sauteed mushrooms, etc. (Using veggies will reduce the fat content)
Optional: diced Canadian bacon, lean ham, or crumbled cooked turkey sausage

Prep Day: Preheat oven to 375 F. Spray a Silicone Muffin Pan or Silicone Muffin Cups with non-stick spray or olive oil.

In the bottom of the muffin cups layer diced meat, if using, sauteed vegetables, if using, cheese and green onions. You want the muffin cups to be about 2/3 full, with just enough room to pour a little egg around the other ingredients.

Break eggs into large measuring bowl with pour spout, add Spike, and pepper (if using) and beat well. Pour egg into each muffin cup until it is 3/4 full. I like to stir slightly with a fork. Bake 25-35 minutes until eggs have risen and are slightly browned and set.

Once cooled wrap and freeze.

Serve Day: Thaw. Microwave on high about 45 seconds to one minute to reheat.

Note: Frozen muffins will release some water when they thaw.

 

North American

Ashley – beef stroganoff

image

 

 

 

1 lb. ground beef
1/2 teaspoon garlic powder
pinch of salt & pepper
1 can Cream of Mushroom soup
1 Cup milk
2 tablespoons butter
1/2 block of Velveeta cheese cubed
4 ounces cream cheese
10 ounces bowtie pasta

Prep Day: Cook bowtie pasta. Brown ground beef and season with salt, pepper & garlic powder. Drain grease and add to crockpot. Stir in can of cream of mushroom soup, cup of milk and 2 tbs of butter. Mix until smooth. Then add 1/2 block of cubed velveeta to crock pot. Simmer on low for 6-8 hours. You can add more milk if too thick. Before serving, mix in cream cheese and cooked bowtie pasta.

Serve Day: Thaw and place into crock pot. Cook on low for 6-8 hours. Add cooked bowtie pasta and ENJOY!

 

Nicole – Slow Cooker Split Pea Soup

image

 

 

 

 
1 package (16 ounces) dried split peas (2 1/4 cups), sorted and rinsed
1 teaspoon salt
¼ teaspoon pepper
3 medium carrots, cut into 1/4-inch slices (1 1/2 cups)
2medium stalks celery, finely chopped (1 cup)
1medium onion, chopped (1/2 cup)
2Cup ham
7 cups water

Prep Day: Mix all ingredients package up. Package up ham. Freeze.

Serve Day: Mix all ingredients and water except ham in 4- to 5-quart slow cooker. Add ham.

Cover and cook on Low heat setting 8 to 10 hours or until peas are tender.

Remove ham from cooker; place on cutting board. Pull meat from bones, using 2 forks; discard bones and skin. Stir ham into soup. Stir well before serving.

 
Southwestern

Anna – Chicken Enchiladas

image

 

 

 

3 Large Chicken Breasts
1 Medium Onion, diced
2 Cups Cheddar Cheese, Shredded
6 Medium Flour Tortillas
2 Cans Red Enchilada Sauce
Optional: 1 Can Black Beans, Jalapeños, White Rice, Salsa, Sour Cream, Lettuce

Prep Day: Place 3 raw chicken breasts into a pot of water (or thinned chicken stock). Boil on high for 20 minutes, or until chicken is shreddable. Then using a cutting board, shred the chicken.

Mix cheese, onion, chicken and 1 can red enchilada sauce in a bowl. (Optional ingredients can be added at this point.)

With a large scooper, fill each tortilla with mixture. Roll it up and place it in large 9×13 baking dish with seams down. Repeat until all chicken mixture is used.

Pour the second can of enchilada sauce over the top. Top with cheese. Freeze.

Serve Day: Preheat oven to 350F. Bake for 25 – 30 minutes, until melted and bubbly. Serve with sour cream, salsa, lettuce beans or rice.
Asian

Katie and Brittney – Sesame Chicken Strips

image

½ C. honey

¼ C. orange juice
2 T. soy sauce
1 envelope oriental sesame dressing mix
4 boneless, skinless chicken breasts (about 1 ¼ lb) cut lengthwise into ¾ inch wide strips

 

Prep Day: Mix honey, juice, soy sauce, and dressing mix in large bowl until well blended. Place chicken strips in freezer bag. Pour marinade over chicken.

Serve Day: Thaw chicken and thread skewers through each chicken strip. Broil 4 inches from heat or grill over medium coals 8-10 minutes or until cooked through, turning frequently.

 
Italian

Kellie – Stromboli

image

 

 

 

1 loaf frozen pizza dough, thawed (Usually found in packs of 3)
1/8 lb. (2 oz) deli salami, thinly sliced
1/8 lb. (2 oz) deli ham, thinly sliced
1/8 lb. (2 oz) pepperoni, thinly sliced
2.5 cups mozzarella cheese, shredded
1/2 cup parmesan cheese, shredded
1 tablespoon garlic powder
1 1/2 tablespoon dried Italian spices (~1 tsp each: basil, oregano, parsley, thyme)
1 tsp pepper
1 jar pizza sauce
1 egg yolk, beaten – you provide

Prep Day: Thaw dough on the counter for a few hours. When thawed, stray plastic wrap with olive oil cooking spray (like Pam) and wrap up. Then put in fridge overnight. In the morning, take out of fridge and put on counter unwrapped on the oiled plastic wrap and let rise until doubled. Once doubled, punch down and lightly stray with olive oil. Roll onto a 15 X 12 rectangle jelly roll pan strayed with olive oil. Arrange the salami, ham, and pepperoni over the rectangle. Sprinkle with mozzarella and Parmesan cheese, garlic powder, Italian seasonings and pepper. Roll up rectangle jelly roll style beginning with the long side. Seal seam and ends. Place seam side down. Wrap in the same plastic wrap as before. Wrap again in tin foil and freeze.

Serve Day: Thaw. Remove foil and plastic wrap. Brush top with egg yolk. Bake at 375F for 30-35 minutes or until golden brown. Let stand for 5 minutes before serving with pizza sauce for dipping.

Advertisements

Meal Swap: March ’14 Recipes for Wed.’s Swap

March 2014 Menu

***All recipes serve 6 unless otherwise specified.***

Choice:

Nicole – Bulgar pilaf

20140213-131412.jpg

2 cups bulgar wheat (organic)
1 cup vegetable juice (low sodium)
3 cups vegetable broth (organic)
1/2 teaspoon salt
1/4 teaspoon pepper
2 medium stalks of celery, sliced (1 cup)
1 medium bell pepper, chopped (1 cup)
1 medium onion, chopped (1/2 cup)
1 cup black beans
3 medium green onions, sliced (1/4 cup) for topping
1/4 cup pine nuts, toasted for topping

Prep Day Directions: Soak and cook beans or rinse canned beans. Precook celery and onion till tender. Put vegetables in with the broth, juice and bulgar cook till boil in large pot. Then simmer for 20 minutes till bulgar is tender. Cool and put in gallon bag. Put green onion in small bag. Put pine nuts in small bag. Put small bags in gallon bag.

Serve Day Directions: Thaw and heat on oventop using low to medium heat till the vegetables as tender as desired. High heat may scorch pan. Top with green onions and pine nuts. *The onions and celery may be crunchy, one pot did not cook as well as other. Will precook next time.

Ashley K – split pea soup

20140213-132008.jpg

1 Ham steak- cubed
3 large carrots- sliced
2 stalks celery- sliced
1 medium onion- chopped
7 cups water
1 – 16 oz. bag dried split peas

Prep Day Directions: Chop vegetables and cube ham- place in freezer bag.

Serve Day Directions: Thaw freezer bag. Sort peas, soak for faster cooking. Either: Put peas, freezer bag contents, and water in crock pot and cook on low for 6-8 hours or high for 3-4 hours. OR Put peas, freezer bag contents, and water in large sauce pan and simmer for 1.5 hours. (You could also substitute all or some of the water with chicken broth for more flavor)

North American/European:

Kellie – Apple turkey burgers

20140213-132601.jpg

1 cup apple, peeled and finely grated (ring out access juice)
1/2 cup brown rice, cooked
1 1/2 TBSP yellow onion, finely chopped
1 tsp garlic, minced
1 tsp ground sage
3/4 tsp salt
1/4 tsp ground pepper
1/4 tsp dried thyme
1/8 tsp ground allspice
1/8 cayenne pepper
20 oz ground turkey
6 pieces of swiss cheese

Prep Day Directions: Combine all ingredients except for the cheese and mix well. Shape into 1/2 inch thick patties and freeze.

Serve Day Directions: Thaw. Grill covered over indirect medium heat or broil 6″ from the heat for 6-7 minutes on each side or until a meat thermometer reads 165 degrees F.

Italian/Mediterranean:

Bridget – Mediterranean cod

20140213-133625.jpg

Serves 4

1 t olive oil
2 cups chopped onions
1/2t garlic
14.5 stewed tomatoes
1T lemon juice
1 T capers
2 1/4 chopped pitted ripe olives
1 t sugar
3/4 t oregano
1/4t basil
1 lb. cod

Prep Day Directions: Heat olive oil and sautéed onions 4 mins, add garlic sautéed 30 seconds stir in remaining ingredients. Seek fish and freeze Let mixture cool and put in freezer bag.

Serve Day Directions: Thaw cod and sauce. Simmer sauce for 10 mins pour over cod and bake 450 for about 15 mins.

Erin – spaghetti and meatballs

20140213-134122.jpg

Serving Size: 4 (12 meatballs)

1 hoagie roll
1 lb. ground beef
1 large egg, lightly beaten
1 tsp. minced garlic
2 tsp. salt
1/4 tsp. pepper
1/2 tsp. oregano
spaghetti sauce
spaghetti noodles

Prep Day Directions: Tear hoagie roll into pieces and pulse in food processor until fine crumbs form. In a large bowl, toss crumbs with 1/3 cup water. Add beef, egg, garlic, salt, pepper, and oregano Mix just until combined and gently form mixture into 12 meatballs. Flash freeze meatballs on a cookie sheet. Once they are firm, place in freezer bag. (I gave each family 18 meatballs)

Serve Day Directions: Thaw meatballs In a large Dutch oven or heavy pot, heat 1 tsp oil over medium-high, swirl to coat. Add meatballs and cook, turning occasionally, until browned, about 7 minutes. Add spaghetti sauce and bring to a boil. Reduce to a rapid simmer and cook until meatballs are cooked through, about 15 minutes. Serve over prepared spaghetti noodles.

Asian /Indian:

Emily – peanut chicken

20140213-134541.jpg

4-5 boneless chicken breast, about 2lbs
1/4 cup sesame oil
1/4 cup soy sauce
3 T. Sugar
1 t. Minced garlic
1 t. Crushed red pepper*

Prep Day Directions: Slice chicken into bite size pieces and sauté in sesame oil until chicken is no longer pink. Add peanut butter soy sauce, sugar, garlic and red pepper. Simmer until sauce thickens about 15 minute. Cool completely and freeze

Serve Day Directions:Thaw completely. Heat chicken and sauce on stove. ** the red pepper was omitted from this dish… Add now if you desire.

Jenica – Thai beef w/coconut rice

20140213-134947.jpg

1 1/4 cups jasmine rice
1 can (13.5 ounces) coconut milk
Coarse salt
2 tablespoons plus 1 teaspoon fish sauce
2 tablespoons plus 1 teaspoon soy sauce
1teaspoon sugar
1 tablespoon vegetable oil
3 garlic cloves, chopped
3 long hot peppers or red jalapeno chiles (omitted) – a couple small pieces of jalepeno were added for flavor
1 pound ground beef sirloin
1 cup loosely packed torn fresh basil leaves (I used freeze dried)
Lime wedges, for serving

Serve Day Directions: Thaw meal. In a medium saucepan, combine rice, coconut milk, 3/4 cup water, and 1/2 teaspoon salt. Cover and bring to a boil; reduce to a simmer, cover, and cook until rice is tender and liquid has been absorbed, about 25 minutes. combine fish sauce, soy sauce, and sugar (not provided) in a small bowl Heat a cast-iron skillet or wok over high. Add oil and heat cook beef mixture 5-10 minutes until hot. Add soy mixture and cook 30 more seconds. Serve beef over coconut rice with lime wedges.

Southwestern/Latin American:

Kirsten – SW burgers

20140213-135838.jpg

1 1/2 lb lean ground beef
1 heaping Tbsp chopped shallots
1 heaping Tbsp chopped red onion
1/4 tsp ground chipotle chile pepper
1/2 tsp taco seasoning
1/8 tsp ground black pepper
1/8 tsp salt
2 Tbsp fresh refrigerated salsa
6 slices habanero Monterey Jack cheese

Prep Day Directions: Mix all ingredients (except cheese) and knead well. Divide into 6 even balls and form into patties. Put in ziplock bag and put cheese in separate bag, freeze.

Serve Day Directions: Thaw completely. Grill or pan fry burgers until desired doneness. Top with cheese and serve with lettuce and additional salsa.

Brittney – cilantro chicken

20140213-140519.jpg

1 1/2 lbs boneless skinless chicken breast
Juice from 2 limes
1 cup or 1 bunch fresh cilantro, chopped
1 cup frozen corn
2 garlic cloves, minced
1/2 red onion, chopped
1 can black beans, drained and rinsed
1 tsp cumin
salt and pepper to taste

Prep Day Directions: Place all ingredients in a resealable gallon-sized freezer bag. Seal bag and shake to mix ingredients together. Lay flat to freeze. To Prepare from Frozen: Remove from freezer and thaw in fridge for 24 hours. Cook on low for 8 hours (or high for 4 hours). If desired, shred chicken right in the slow cooker at about 30 minutes before cooking time is complete.

Serve Day Directions: Cook on low in your crockpot for 8 hours (or high for 4 hours).

Next Swap: Wednesday March 12th at 8:30pm

April 2014 Rotation:

Your Choice – Kirsten and Brittany

North American/European – Nicole and Ashley K.

Italian/Mediterranean – Kellie

Asian/Indian – Emily and Erin

Southwestern/Latin American – Bridget and Jenica

Meal Swap: March ’14 Menu for Wednesday’s Swap

March 2014 Menu

Choice:

Nicole – Bulgar pilaf

20140213-131412.jpg

Ashley K – split pea soup

20140213-132008.jpg

North American/European:

Kellie – Apple turkey burgers

20140213-132601.jpg

Italian/Mediterranean:

Bridget – Mediterranean cod

20140213-133625.jpg

Erin – spaghetti and meatballs

20140213-134122.jpg

Asian /Indian:

Emily – peanut chicken

20140213-134541.jpg

Jenica – Thai beef w/coconut rice

20140213-134947.jpg

Southwestern/Latin American:

Kirsten – SW burgers

20140213-135838.jpg

Brittney – cilantro chicken

20140213-140519.jpg

Next Swap: Wednesday March 12th at 8:30pm

April 2014 Rotation:

Your Choice – Kirsten and Ashley B.

North American/European – Nicole and Ashley K.

Italian/Mediterranean – Kristine and Kellie

Asian/Indian – Emily and Erin

Southwestern/Latin American – Bridget and Jenica